A.

Close Grip Bench Press (@ 30X0) 10-8-6-6-4-4

B.

every 2 mins for 8 sets:

100m run (buy in) 

then amrap:

5 renegade rows (row L + push up + row R + push up)

15 air squats

A.

4 sets:

a) 8 Z-press

b) 6 strict supine grip pull-ups (add weight if possible!)

B.

2 min amrap:

12 hang power snatch (75/55)

12 TTB

rest 90s

2 min amrap:

10 hang power snatch (95/65)

10 pull-ups

rest 90s

2 min amrap:

8 hang power snatch (115/75)

8 CTB pull-ups

rest 90s

2 min amrap:

6 hang power snatch (135/95)

6 bar MUs

A.

4 sets: 

back squat 3 reps @32X1 + 2 reps no tempo 

B.

every 3 mins, four sets, each set for time:

300m run 

20 KBS

max reps burpee box jumps

score = total burpee box jumps

A.

deadlift (@3131) 5-5-4-4-3

B.

five rounds for time:

12 deadlifts (155/105)

9 hang power cleans

6 front squats

A.

4×5 back squat @32X1

aim to use same weight as 3/27, one extra set here

B.

for time):

100 DUs (buy in)

then 4 rounds:

18 WBS

6 BMUs

100 DU (buy out)

A.

find today’s heavy:

2 hang power snatch + OHS

B.

for time:

1-10 hang power snatch 

10-1 OHS

A.

4 sets:

8-12 RDLs

B.

3 sets:

16 DB walking lunges

C.

3 sets, one set every 6 mins, each set for time:

400m run

21 power cleans (95/65)

15 TTB

A.

4 sets:

a) 8 strict press

b) 6 strict pull-ups

B.

tabata row for cals

60s rest

tabata pull-ups 

rest 60s

tabata push press (75/55, Rx+ 95/65)

A.

Front Squat 

3-2-1-1-1-1

B.

5 sets:

In 60 seconds:

4 front squats (185/125) 

max reps DUs

rest 90s between sets

score = total reps DUs

30 min amrap, teams of 2:

40 toes-to-bars

100 double-unders

40 squat cleans (95/65)

40 toes-to-bars

100 double-unders

30 squat cleans (115/75)

40 toes-to-bars

100 double-unders

20 squat cleans (135/95)

40 toes-to-bars

100 double-unders

10 squat cleans (155/105)

24 toes-to-bars

100 double-unders

max reps squat cleans (185/125)